Training Log Archive: Rich

In the 7 days ending Jun 14, 2009:

1:42

0:00

Cross Training 47:00 [3] 19.2 km (2:27 / km) +50m 2:25 / km

Cycle to James's

Cross Training 55:00 [3] 19.2 km (2:52 / km) +150m 2:45 / km

And home again - uphill on the way back and ass sore as well.

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Asics

To/from training

Running 40:00 [5] 8.0 km (5:00 / km) +40m 4:53 / km
shoes: Asics

Shorter efforts tonight ~20-30s on and ~20-30s off. 8 circuits total each of around 1km.

Cross Training (Football) 1:00:00 [3]
ahr:149 max:178 shoes: Asics

7 a side with work

must have been about 9-8 tonight. A bagged myself 4. Pretty sure we edge a win though.

Big work 5-a-side tonrament of Monday.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Asics

Running intervals 40:00 [5] 7.2 km (5:33 / km) +40m 5:24 / km
shoes: Asics

Pyramids

200m, 400m, 600m, 800m

with rests of 30s, 60s, 90s, 120s. Back to 200's after 800s.

Cross Training (Mountain Biking) 1:30:00 [1] 15.0 km (6:00 / km) +100m 5:48 / km

Out on the trails and Silverhill on the MTB. Pretty steady, lots of stopping and chatting. Arse still hurt by the end though.